Comparing Nutrients in 1 pound Boiled Borage with Salt VS Boiled Beets with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Boiled Borage with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	34.8% 45g	130g per day for Men 19-50 years
Sugars	NA	50% 36g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	17% 9.5g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	110% 993μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	91% 363μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	164% 147mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	46.3% 463mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	206% 16.5mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	64.3% 1.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.3% 417g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage with Salt VS Boiled Beets with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Borage with Salt versus 1 lb of Boiled Beets with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Borage with Salt vs Boiled Beets with Salt:

• 1 pound of Boiled Borage with Salt has 109.5 times more Vitamin A, 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 9 times more Vitamin C than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 3.2 times more Vitamin B5 and 8 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• 1 pound of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• 1 pound of Boiled Beets with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Borage with Salt vs Boiled Beets with Salt:

• 1 pound of Boiled Borage with Salt has 6.4 times more Calcium, 1.9 times more Copper, 4.6 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 1.6 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Boiled Beets with Salt contain similar levels of Manganese, Sodium and Water per one pound.
• 1 pound of Boiled Beets with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Beets with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Borage with Salt has 1.2 times more Protein than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 2.8 times more Carbohydrate than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Beets with Salt provide inadequate amounts of Energy and Omega 6 in one pound.